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Good workout and great pump today. Think I ate my protein cake a little too close to the workout and it sat in my gut but I pulled it off lol. Think I could have gone a bit heavier on some of the tri movements but my elbow was being slightly fussy and I didn't want to push it too hard.
Press down/ dumbbell curl/ rotator warm ups
Rope press downs/ bent over rope extensions/ bench dips
2 x warm up rounds
125 x 12/ 125 x 10/ 14
140 x 12/ 140 x 6----> 100 x 4/ 10
155 x 12/ 110 x 10/ 9ish
155 x 12/ 110 x 10/ 7ish
Skull crushers (really wasn't sure how much the EZ curl bar at this gym weighed.... Somewhere between 15 and 25)
1 x warm up
90 x 10
90 x 10
100 x 10
EZ bar curls/ dumbbell curls/ EZ bar reverse curls
1 x warm up round
90 x 8/ 25s x 8/ 55 x 8
90 x 8/ 25s x 8/ 55 x 8
90 x 8/ 25s x 8/ 55 x 8
Close grip supinated chins
BW x 8ish (made it about 3/4 in the last rep and held for 5 sec)
20 min light cardio
Meal 1: 12 oz Italian sausage, 1 1/2 cups kashi cereal with almond milk
Meal 2: 12 oz ground turkey, 2 tbs coconut oil
Meal 3: protein cake
NO Xplode
2 scoops Intra MD
Meal 4: 12 oz ground turkey, 1/4 cup cream of rice
Killer secondary workout. Felt really good today. Added a few extra intensity techniques and a heavy set of dumbbell rows in there the workout didn't call for.
10 min treadmill warm up/ rumble roll
Supinated close mag grip seated cable rows
3 x warm ups
145 x 10
160 x 10
175 x 10
190 x 10
Dumbbell pullover
1 x warm up
100 x 10 x 4
Supinated close mag grip pull down
1 x warm up
130 x 10
160 x 10
160 x 10
160 x 10----> 100 x 8 + 10 sec stretch
One arm supinated pull downs
85 x 10
115 x 10
115 x 10
130 x 10 x 7 sec ISO hold
One arm dumbbell row (workout didn't call for these but I just felt like doing a heavy set)
2 x warm ups
160 x 8
HS calf presses
1 x warm up
2 pps x 50
3 pps x 30
4 pps x 25 (ouch)
5 pps x 21 (double ouch)
Rumble roll/ stretch
Meal 1: protein cake with 2 tbs natural pb
Meal 2: 75 gm whey, 2 tbs coconut oil
Meal 3: 10 oz ground turkey, 2 tbs coconut oil
Meal 4: 10 oz ground turkey, 1/4 cup cream of rice
NO Xplode
3 scoops Intra MD
Meal 5: 11 oz sirloin, 8 oz loaded baked potato, broccoli
Good workout today. The challenge set of squats destroyed my lower back and it was tight as crap. It was supposed to be a set of 8-8-failure but it was so tight and painful I did the best I could. I was still very happy I actually was able to squat fairly heavy today.
10 min treadmill warm up/ rumble roll/ stretch/ air squats/ leg ext warm ups x 3
Lying leg curls (these called for a partner do give extra resistance on the negative portion of the lift... Didn't have one so I did slow negatives and ISO holds on all working sets)
4 x warm ups
140 x 8/ 15 sec ISO hold
150 x 8/ 15 "
160 x 8/ 10 "
170 x 8ish/ 8 "
Squats
Bar x 10
135 x 10
185 x 8
225 x 8
255 x 8
285 x 8
315 x 7------> 225 x 6------> 135 x 15
Leg presses
1 x warm up
5 pps x 10 x 5
Next exercise was supposed to be straight legs but my low back was so locked up I rested and rolled a bit and knocked out some abd/ adds.
Hip adductor
2 x warm ups
150 x 15 x 3
Hip abductor
2 x warm ups
150 x 15 x 3
Straight leg deadlifts (left my wrist straps at home so couldn't go real heavy but I'm sure my low back was happy about that)
1 x warm up
185 x 10
225 x 10
275 x 10
275 x 10
Matrix calf extension
2 x warm ups
300 x 12
360 x 10
415 x 10
415 x 10
Meal 1: Meat and cheese omelet, whole wheat pancakes
still good enough numbers to get the hocks to grow nicely
They have definitely grown a bit. Hopefully we will see a big improvement on stage next year. Whats cool is I can still see the cross striations in my tear drops.
They have definitely grown a bit. Hopefully we will see a big improvement on stage next year. Whats cool is I can still see the cross striations in my tear drops.
eh that's not really cool because you already had that this time. we need to see something different now haha. like more hanging hock, sweepy sweeps and gapping gastrocs. maybe even get them up there as big as mine with your detail
Today sucked got stuck in an airplane/ airport all day without any food so I ate airport food all day. Needless to say I won't be getting my Monday/ back day cheat meal.
Meal 1: 75 gm whey
Meal 2: ham and cheese omelet with potatoes and sour dough toast
Great workout today. Dumbbells at this gym only went up to 120 so I had to stick with those. No matter, slightly jet lagged today anyway
10 min treadmill warm up/ rotator & felt warm ups
Dumbbell bench press
40s x 8
60s x 8
80s x 8
100s x 8
120s x 8
120s x 8
120s x 8
Incline barbell press
135 x 6
185 x 6
225 x 6
255 x 6
290 x 5 + 1 forced ------> 135 x 20
Dips
BW x 12
BW + 25 x 8
BW + 45 x 8
BW + 45 x 8----> BW x 6
Stretch push ups (these felt awesome, gave a good 2-3 sec pause at the bottom of the first few reps of each set to really get a feel for that max stretch point. Smoked me)
BW x 30 + 5 partials
BW x 22 + 3 partials
BW x 17 + 3 partials
Reverse pec deck/ over and back stretches
1 x warm up
100 x 15/ 10
130 x 15/ 10
150 x 13 + 2 partials/ 10
Seated SM press
2 x warm ups
185 x 10
195 x 9
185 x 10
Barbell front raise
1 x warm up
45 x 12
55 x 12
55 x 12
20 min cardio
Meal 1: chicken and cheese omelet and harvest grain pancakes
Meal 2: protein cakes
NO xplode
2 scoops intra MD
Meal 3: 75 gm whey shake and 2 tbs coconut oil
Meal 4: 16 oz ribeye steak, 8 oz baked potato, 1 small dinner roll
Don't know what's wrong with me today but I feel like I got hit by a fricking freight train when I woke up this morning. Everyone of my joints is aching and so is my skin. So far I'm not sick but I definitely felt off today. Those one arm barbell rows were brutal today but I gutted it out and made it through the work out.
10 min treadmill warm up/ rumble roll
Supinated Close Mag grip pulldown
70 x 10
90 x 10
110 x 10
130 x 10
150 x 10
170 x 10
190 x 10
210 x 10/ 8 partials----> 120 x 8-----> 80 x 10/ 5 sec ISO hold
Wide grip pull down
2 x warm ups
140 x 8
160 x 8
180 x 8
200 x 8ish/ 8 partials
Dumbbell pullovers
1 x warm up
95 x 12
95 x 12
95 x 12
One arm barbell row
2 x warm ups
100 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
Face pulls
1 x warm up
140 x 12
140 x 12
140 x 12
Hyper extensions
40 x 2
Meal 1: protein cake
Meal 2: 75 gm whey, 1 donut
Meal 3: 12 oz beef burger with cheese and ketchup, 2 cups white rice
NO Xplode
3 scoops intra MD
Meal 4: 10 oz ground turkey, 1 cup jasmine rice, 2 tbs coconut oil
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